Comparing Nutrients in 1 kilogram Ginkgo Nuts VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ginkgo Nuts	9%	8%	83%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ginkgo Nuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	62.8% 1820kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	9.97% 3.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	172% 224g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	245% 93g	38g per day for Men 19-50 years
Protein	77% 43.2g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Ginkgo Nuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	31% 280μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	375% 60mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.28mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	167% 150mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginkgo Nuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	321% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	125% 10mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	138% 3.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	177% 1240mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	150% 5100mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	15% 552g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginkgo Nuts VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Ginkgo Nuts versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Ginkgo Nuts vs Boiled California Red Kidney Beans:

• 1 kilogram of Ginkgo Nuts has more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 11.1 times more Vitamin B3, 3.2 times more Vitamin B6 and 12.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Ginkgo Nuts.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ginkgo Nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Ginkgo Nuts vs Boiled California Red Kidney Beans:

• 1 kilogram of Ginkgo Nuts has 1.2 times more Potassium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 33 times more Calcium, 3 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese and 2.5 times more Zinc than Raw Ginkgo Nuts.
• Both Ginkgo Nuts and Boiled California Red Kidney Beans contain similar levels of Copper and Phosphorus per one kilogram.
• 1 kilogram of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ginkgo Nuts has 1.5 times more Energy, 28.9 times more Omega 6 and 1.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.5 times more Omega 3 and 2.1 times more Protein than Raw Ginkgo Nuts.
• 1 kilogram of Ginkgo Nuts provide inadequate amounts of Omega 3
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6